This Week’s WODs – CrossFit Aspire

Monday, July 31st

Bench Press 5

5 Rounds
10 Pull-ups
10 Thrusters (75/55)
30 Double-unders

Tuesday, August 1st

Every :60 sec x 5
Clean Pull + Hang Power Clean + Power Clean
Every :60 sec x 5
Power Clean

3 Rounds
5 Power Cleans 135/95lbs
5 Bar-hop Burpees
4 Power Cleans
4 Bar-hop Burpees
3 Power Cleans
3 Bar-hop Burpees
2 Power Cleans
2 Bar-hop Burpees
1 Power Clean
1 Bar-hop Burpees
– Rest 2:00 between rounds

Wednesday, August 2nd

Back Squat 3

3 Rounds
21 Wallballs
400m Run
– Rx+ 4 Rounds & Unbroken Wallballs

Thursday, August 3rd

Push Press 1RM

AMRAP in 12
10 Push Presses (115/80)
10 KB Swings (55/35)
10 Box Jumps (24”/20″)

Friday, August 4th

Every :75 x 12
Power Snatch + OHS + Snatch

25 – 20 – 15 – 10 – 5
Calorie Row
DB Snatches(45/25), alternating arms
Sit-ups

Saturday, August 5th

Front Squat 5

AMRAP in 15
200m Run
15 Toes to Bar
12 Front Rack, Reverse Lunges (95/65)
9 Strict Ring Dips (Push-ups)

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